Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 5/3/16

Dynamic Mobility / Warm Up Run/Row 400 Meter Overhead Mobility Prep Strength: 8 Minute EMOM- Stay Empty or Work to Medium Heavy depending on your skill or comfort-ability with the movements. Work From the Ground. 3 Snatch Push Press + 2 OHS + 1 Snatch Balance   **The snatch balance is a...

CrossFit 267 WOD | 5/2/16

Dynamic Mobility / Warm Up Run/Row 400M 3 Rounds 15 Hollow Rocks 10 Air Squats 5 Super Man Holds (3 Second Hold) Prep Lower Back Strength: Snatch Grip DeadLifts ( 2 Second Pause at Knee) *The key of the pause is to build strength in the power position, you want shoulder well...

CrossFit 267 WOD | 4/29/16

Dynamic Mobility / Warm Up Run/Row 400 M Accumulate 2 Minutes in a hollow hold OR complete 50 Hollow Rocks Clean and Jerk Complex ** Next week the focus will be on snatch work 10 Minute EMOM: Work up each minute to Comfortably Heavy 1 Power Clean+ 2 Front Squats +...

CrossFit 267 WOD | 4/28/16

Dynamic Mobility . Warm Up Run 400m Mobilize Low Back Strength @ 105% your Clean Max 8 Minute EMOM (DO WITH A HOOKGRIP) 3 Segmented Clean Deadlift + 1 Floating Clean Deadlift  Segmented Clean Deadlift: Pause 2 Seconds at Low Hang, Pause 2 Seconds at High Hang then Finish with an...

CrossFit 267 WOD | 4/27/16

Dynamic Mobility / Warm Up 400 M Run 2x1:00 Hook Grip Holds 5X3 Paused Front Squats (3 count pause in bottom) – begin @ 90% of 1rm Clean & work to a near 3rm, rest 90 sec. WOD: 7 rounds of: 14 Wall Balls 20/14# 21 Double-Unders (3x singles) 7  Burpees...

CrossFit 267 WOD | 5/26/16

Dynamic Mobility / Warm Up Run 400 Meters Shoulder Mobility Strength: Work up to Heavy Jerk Single, Split From the Rack 10x1 WOD: 4 Rounds For Time: 10 Minute CAP 2 Jerks 155/105 10 Toes-to-bars 2 Jerks 155/105 10 KB Swings 53/35 200 M Run ...

CrossFit 267 WOD | 4/22/16

Dynamic Mobility / warmup Run 400m 2x45sec hook grip snatch hold starting position technique work as well as pulling underneath the bar 9 Minute EMOM 65/35 1-3: 5 Snatches High Pulls 3-6: 1 power snatch + 5 OHS 6-9: 3 Snatches WOD: 25 Rds For Time 1 Snatch 135/95 3 Box Jumps 5 Wallballs 20/14 ...